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 v1 training log

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vindicated1

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Age : 29
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PostSubject: Re: v1 training log   Fri Jul 08, 2011 7:17 am

Thurs 07/07/2011

Ab circuit, 8 sets

30 physio ball knee tucks
20 jackknife situps
50 boxers twist /w16kg KB
20 gladiator press
20 lying windscreen wipers

3min rest

5 x 30 leg raises, 1 min rest
2 min rest
6 dragonflags
1min rest
4 dragonflags
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vindicated1

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PostSubject: Re: v1 training log   Fri Jul 08, 2011 7:21 am

Fri 08/07/2011

grapplers circuit w/20kg Barbell, 6 sets
8 bent rows
8 upright rows
8 military press
8 good mornings
8 lunges (each leg)
8 squat > push press
8 deadlift

2 min rest

15min tabata 20,10- starjumps, burpee sprawls, mountain climbers

no rest
25 pull ups - good rom so its a PB especially after a workout like that
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vindicated1

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PostSubject: Re: v1 training log   Fri Jul 15, 2011 9:42 am

Sat 09/07/2011

30-60mins grappling

testing out my hip - feels alrite

a couple of hours later

25 pull ups
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PostSubject: Re: v1 training log   Fri Jul 15, 2011 9:44 am

Sun 10/07/2011

rest day
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vindicated1

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PostSubject: Re: v1 training log   Fri Jul 15, 2011 9:46 am

Mon 11/07/2011

playing around on dip bars with BBR Challenge
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vindicated1

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PostSubject: Re: v1 training log   Fri Jul 15, 2011 9:49 am

Tues 12/07/2011

ab workout, 8 sets

30 powerwheel pike
20 jackknife situps
50 boxers twist 16kg KB
20 gladiator press
20 lying windscreen wipers
1 minute rest
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vindicated1

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PostSubject: Re: v1 training log   Fri Jul 15, 2011 9:53 am

Wed 13/07/2011

10 sets

10 pull ups
10 swings 24kg KB
10 dips

in 14:33

2 sets
5 wide grip pull ups
5 close grip pull ups
5 wide grip pull ups
5 close grip pull ups
without letting go of the bar

2-2.5hours grappling
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vindicated1

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PostSubject: Re: v1 training log   Fri Jul 15, 2011 9:57 am

Thurs 14/07/2011

Ab Workout, 10 sets

30 physio ball knee tucks
20 jackknife sit ups
50 boxers twist 16kg KB
20 gladiator press
20 lying windscreen wipers
1 minute rest

3 minutes rest

3 x 8 standing ab twists 46kg each way
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vindicated1

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PostSubject: Re: v1 training log   Sun Jul 17, 2011 3:08 am

Fri 15/07/2011

playing around on the dip bars
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PostSubject: Re: v1 training log   Sun Jul 17, 2011 3:08 am

Sat 16/07/2011

grappling comp - 4x 5 min rounds
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vindicated1

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PostSubject: Re: v1 training log   Sun Jul 17, 2011 3:09 am

Sun 17/07/2011

Rest day
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PostSubject: Re: v1 training log   Tue Jul 19, 2011 8:06 am

Mon 18/07/2011

kettlejitsu tabata w/16kg KB 30-15
swings, hip escapes, back roll getups, alternating bent rows, alternating sprawl2clean&press
26mins 15sec
immediately after
25 pull ups

rest ?mins

2 x 10 pistols on bosu ball

2 hours grappling
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PostSubject: Re: v1 training log   Tue Jul 19, 2011 8:10 am

Tues 19/07/2011

ab workout, 10 sets

30 physio ball knee tucks
20 jackknife situps
50 boxers twist w/16kg KB
20 gladiator press
20 lying windscreen wipers
1 min rest

3 min rest

3 x 20 landmines @ 30kg, 1 min rest
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PostSubject: Re: v1 training log   Wed Jul 20, 2011 10:23 am

Wed 20/07/2011

6 sets grapplers circuit w/25kg Barbell
8 bent rows
8 upright rows
8 military press
8 good mornings
8 lunges
8 squat > push press
8 deadlift
1 min rest

immediately afterwards.....

40 dips (new pr) Smile Smile

1.5 hours grappling

25 pull ups
15 pull ups
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PostSubject: Re: v1 training log   Thu Jul 21, 2011 8:54 am

Thurs 21/07/2011

ab workout, 6 sets

30 physio ball knee tucks
20 jackknife situps
50 boxers twist w/16kg KB
20 gladiator press
20 lying windscreen wipers
1 min rest

2 min rest

3 x 4 dragonflags w/ ankle weights (1kg each leg), 1 min rest

3 x 20 leg lifts w/ ankle weights (1kg each leg), 1 min rest

* leg lifts aren't done while hanging or on a dip bar but done on a knee raise station making it alot easier on your upper body. station is like this onehttp://www.nextag.com/TKO-New-TKO-Pro-547935844/specs-html
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PostSubject: Re: v1 training log   Sun Jul 24, 2011 5:43 am

Fri 22/07/2011

1 hour judo

1 hour grappling
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PostSubject: Re: v1 training log   Sun Jul 24, 2011 5:44 am

Sat 23/07/2011

2 hours grappling
20 pull ups
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PostSubject: Re: v1 training log   Sun Jul 24, 2011 5:44 am

Sun 24/07/2011

rest day
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PostSubject: Re: v1 training log   Mon Jul 25, 2011 9:17 am

Mon 25/07/2011

tabata 20 sec work, 10 sec rest
starjumps, burpee sprawls, mountain climbers, frog twists
20mins

4 min rest

attempt at stricklyworkout workout
lost count so i gave up

30 dips
20 pull ups
30 push ups

forearms burned out

2 hours grappling
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PostSubject: Re: v1 training log   Wed Jul 27, 2011 10:00 pm

Tues 26/07/2011

1.5 - 2 hours grappling

2 x 15 leg raises w/ Yellow Super-Mini resistasnce bands attached to the floor and on my feet. i dunno the resistance on those bands
http://www.kettlebells.com.au/store/2-x-super-mini-12-power-bands-yellow.html

10 zakaveli's
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PostSubject: Re: v1 training log   Thu Jul 28, 2011 10:37 am

Wed 27/07/2011

kettlejitsu tabata 30-15 w/24kg KB
swings, hip escapes, back roll get ups, alt. bent rows, alt. sprawl clean&press
18mins 45secs

20 pull ups
35 dips
6 close grip lat pulldown w/100kg

1.5 hours grappling
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PostSubject: Re: v1 training log   Thu Jul 28, 2011 10:38 am

Thurs 28/07/2011

rest day - feeling a bit run down
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PostSubject: Re: v1 training log   Sat Jul 30, 2011 9:47 pm

Fri 29/07/2011

2 dip bars challenges attempts
3 x 5 muscle ups
(my muscle ups and front levers are s**t now since i haven't worked on them for a while)

2 hours judo
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PostSubject: Re: v1 training log   Sat Jul 30, 2011 9:48 pm

Sat 30/07/2011

1.5-2 hours grappling
2 x 20 pull ups
2 x 40 push ups

a couple hours later......
3 x 15 pistols (each leg)
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PostSubject: Re: v1 training log   Sat Jul 30, 2011 9:49 pm

Sun 31/07/2011

rest day - stretch day
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v1 training log
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